A.
Health
EMOM 15:
1) :30 Slow and Controlled Alt Shoulder Taps w/ Feet on Box in Plank or Pike position (Hold for 2 seconds on each shoulder)
2) :20-30 Handstand Hold (Pike position on Box or Wall Facing)
3) Rest
Fitness
EMOM 15:
1) :30 Slow and Controlled Alt Shoulder Taps Against Wall (Closer to wall = harder)
2) :20-30 Wall Facing Handstand Hold w/ pulsing feet off wall
3) Rest
Performance:
EMOM 15:
1) :30 Slow and Controlled Alt Hip Taps
2) :20-30 Freestanding Handstand Hold (4×4 Box)
3) Rest
B.
Health WOD:
20 Min AMRAP:
300m Run
150’ Sandbag Carry (Right Shoulder)
15/12 Cal Bike
150’ Sandbag Carry (Left Shoulder)
Fitness + Performance WOD:
20 Min AMRAP:
400m Run
200’ Sandbag Carry (Right Shoulder) (150/100)
20/15 Cal Bike
200’ Sandbag Carry (Left Shoulder) (150/100)